Dried Shiitake MushroomsMushrooms, shiitake, dried2210.2NA3.42622.33NA58330449125.815.219
Dried PepeaoPepeao, dried22410NA122902.3NA2301405901391522
Dried Agar SeaweedSeaweed, agar, dried12401.2NA42.515288.53NA103223314.720211.517.2
Dried ChivesFreeze-dried Chives16131.36NA39.712702.68NA1028587418.7139103.97
Yeast extract spreadYeast extract spread1330.49NA83570.52NA206416754.867078.381
Hearts Of PalmRaw Hearts Of Palm35.71.28NA3.3520NANA27835841.427.87.4138
Fireweed LeavesRaw Fireweed Leaves8510.64NA4.7631013.3NA2149801.867.55.28140
Dried Red Sweet PeppersFreeze-dried Red Sweet Peppers2662.76NA20.63733.76NA64962917.343834.83.97
Lemon Grass Raw Lemon Grass 1290.53NA16.211910.4NA20014351.4124.43140
Dried Oriental RadishesRadishes, oriental, dried12483.24NA13.43371.07NA40569341.45524.2339
Stir-Fried Soybeans SproutsStir-Fried Sprouted Soybeans1631.05NA0.791912.25NA42911251.227.84.17133
Morel MushroomsRaw Morel Mushrooms85.31.24NA2437.71.16NA3858164.3741.74.03178
Dried SpirulinaDried Spirulina Seaweed23812NA56.63873.77NA234270514.320803.979.3
Sun-dried TomatoesTomatoes, sun-dried2182.82NA183853.66NA7066801112123.9529
Irishmoss SeaweedRaw Irishmoss Seaweed1430.3NA17.72860.73NA3121251.41333.87161
Dried ShallotsFreeze-dried Shallots3630.84NA122062.8NA587327411.31173.833.97
Onions FlakesDry Onions Flakes5100.83NA3.081832.76NA60132199.9241.73.757.8
Root WasabiRaw Root Wasabi2540.31NA2.041370.78NA1591127NA33.73.2137
Stir-Fried Lentils SproutsStir-Fried Sprouted Lentils27.80.67NA6.1569.51NA3045641.2203.18136
Frozen Young Cowpeas Frozen Young Cowpeas , Unprepared51.60.41NA4.661091.75NA2428757.14123.14127
Sprouted LentilsRaw Sprouted Lentils49.60.7NA6.3773.41NA3436391.2223134
Cooked Frozen Young Cowpeas Boiled and Drained Frozen Young Cowpeas 45.60.37NA4.2991.57NA2427446.759.922.8131
Dried Ancho PeppersPeppers, ancho, dried1211NA21.72242.54NA39947855.7585.32.845
Dried Pasilla PeppersPeppers, pasilla, dried1920.84NA19.52583.14NA53044096.351772.7829.4
Cooked Shiitake MushroomsCooked Shiitake Mushrooms no Salt5.951.78NA0.8727.80.4NA57.523249.27.942.64166
Green PeasRaw Green Peas49.60.35NA2.965.50.81NA2144843.579.922.46156
Kelp SeaweedRaw Kelp Seaweed3330.26NA5.662400.4NA83.31771.44622.44162
Boiled Green PeasBoiled and Drained Green Peas53.60.34NA3.0677.41.04NA2325383.775.952.36155
Sprouted SoybeansRaw Sprouted Soybeans1330.85NA4.171431.4NA3259601.227.82.32137
GarlicRaw Garlic3590.59NA3.3749.63.3NA3047962833.72.3116
EppawRaw Eppaw2180.46NA2.363.52.17NA3276751.8242.3119
Canned Hearts Of PalmHearts of palm, canned1150.26NA6.275.42.77NA1293511.48452.3179
Bamboo ShootsRaw Bamboo Shoots25.80.38NA0.995.950.52NA11710581.67.942.2181
EpazoteRaw Epazote5460.38NA3.732406.15NA17112561.885.32.2177
UV Exposed Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini Exposed to UV35.70.99NA0.79180.28NA23888951.6122.2183
Brown Mushrooms, Italian, Or CriminiRaw Brown Mushrooms, Italian, Or Crimini35.70.99NA0.79180.28NA23888951.6122.2183
ParsleyFresh Parsley2740.3NA12.3990.32NA11510990.21112.12174
Sprouted PeasRaw Sprouted Peas71.40.54NA4.51110.87NA3277561.239.72.1124
Laver SeaweedRaw Laver Seaweed1390.52NA3.573.971.96NA1157061.4952.1169
Steamed Soybeans SproutsSteamed Sprouted Soybeans1170.65NA2.61191.4NA2687041.2202.06158
Boiled Young Cowpeas Boiled and Drained Young Cowpeas 2540.26NA2.221031.14NA1018304.967.942.04150
Shiitake MushroomsRaw Shiitake Mushrooms3.970.28NA0.8139.70.46NA22260311.3182.04178
Sun-dried Chile PeppersSun-dried Hot Chile Peppers89.30.45NA121751.63NA31637116.951812.0214
Young Cowpeas Raw Young Cowpeas 2500.26NA2.21011.1NA1058554.567.942153
In Pod Fava BeansRaw In Pod Fava Beans73.40.8NA3.0865.51.3NA2566591.649.62144
Green SoybeansRaw Green Soybeans3910.25NA7.041291.1NA38512302.9829.81.96134
Boiled Sprouted Navy BeansBoiled and Drained Sprouted Navy Beans31.80.77NA4.22200.89NA2046291.227.81.92151
Stir-Fried Shiitake MushroomsMushrooms, shiitake, stir-fried3.970.32NA1.0537.70.44NA22064712.59.921.9174
Sprouted Alfalfa SeedsRaw sprouted alfalfa seeds63.50.31NA1.953.60.37NA1391571.2121.83184
Boiled Green SoybeansBoiled and Drained Green Soybeans2880.23NA4.961191NA31410702.7827.81.8136
Stir-Fried Mung Beans SproutsStir-Fried Sprouted Mung Beans25.80.51NA3.7765.50.58NA1574351.2181.8167
Sprouted Navy BeansRaw Sprouted Navy Beans29.80.71NA3.832000.81NA1986091.225.81.77157
Boiled White MushroomsBoiled and Drained White Mushrooms121NA3.45240.23NA17370623.63.971.73181
Fiddlehead FernsRaw Fiddlehead Ferns63.50.64NA2.667.51NA200734NA21.65176
Baby Zucchini SquashRaw Baby Zucchini Squash41.70.19NA1.5765.50.39NA1859110.65.951.65184
Frozen Green PeasFrozen Green Peas, Unprepared43.70.25NA3.0451.60.67NA1633043.772141.63159
Balsam-pear , PodsRaw Balsam-pear , Pods37.70.067NA0.8533.70.18NA61.55870.49.921.6187
EndiveRaw Endive1030.2NA1.6529.80.83NA55.66230.443.71.57186
Boiled Potherb JuteBoiled and Drained Potherb Jute4190.51NA6.231230.24NA14310911.8221.57173
Potherb JuteRaw Potherb Jute4130.51NA9.451270.24NA16511091.8161.57174
Boiled Young Lima BeansBoiled and Drained Young Lima Beans63.50.61NA4.861472.5NA25811313.9733.71.57133
Young Lima BeansRaw Young Lima Beans67.50.63NA6.231152.4NA2709273.57161.55139
Boiled Sprouted PeasBoiled and Drained Sprouted Peas51.60.04NA3.381.40.64NA47.65321.25.951.55148
Sun-dried Tomatoes, Packed In OilSun-dried Tomatoes, Packed In Oil, Drained930.94NA5.31610.92NA27631065.955281.55107
Boiled Balsam-pear , PodsBoiled and Drained Balsam-pear , Pods180.065NA0.7531.80.17NA71.46330.4121.53186
Frozen Young Pinto BeansUnprepared Frozen Young Pinto Beans1150.19NA5.951191.1NA23215002.981831.53111
Broccoli RaabRaw Broccoli Raab2140.083NA4.2543.70.78NA145389265.51.53184
Oyster MushroomsRaw Oyster Mushrooms5.950.48NA2.6435.70.22NA2388335.1635.71.53177
Boiled SpinachBoiled and Drained Spinach2700.35757.11731.86NA1119252.981391.5181
Maitake MushroomsRaw Maitake Mushrooms20.5NA0.6200.12NA1474054.3721.5179
Fruit ChayoteRaw Fruit Chayote33.70.24NA0.67240.38NA35.72480.43.971.47187
Microwaved White MushroomsMushrooms, white, microwaved120.73NA0.6527.80.13NA25296835.733.71.45176
Canned MushroomsCanned Mushrooms, Solids220.47NA1.5729.80.17NA1312568.148431.43181
Chrysanthemum LeavesRaw Chrysanthemum Leaves2320.27NA4.5663.51.87NA10711250.62341.4181
Garland ChrysanthemumRaw Garland Chrysanthemum2320.27NA4.5463.51.87NA1071125NA2341.4181
Frozen Fiddlehead FernsFrozen Fiddlehead Ferns, Unprepared47.60.44NA1.4537.71.87NA115256NA01.4176
Chanterelle MushroomsRaw Chanterelle Mushrooms29.80.7NA6.925.80.57NA11310044.37181.4178
Canned Green PeasCanned Green Peas Solids39.70.16NA1.933.70.6NA1333433.373.971.4162
Corn, sweet, white, frozen, kernels on cob, unpreparedCorn, sweet, white, frozen, kernels on cob, unprepared7.940.1NA1.3563.50.31NA1735831.69.921.4142
Corn, sweet, yellow, frozen, kernels on cob, unpreparedCorn, sweet, yellow, frozen, kernels on cob, unprepared7.940.1NA1.3563.50.31NA1735831.69.921.4142
Boiled White Gourd-flowered Boiled and Drained White Gourd-flowered 47.60.052NA0.5220.13NA25.83370.43.971.4189
White Gourd-flowered Raw White Gourd-flowered 51.60.052NA0.4220.13NA25.82980.43.971.4190
Canned Green Peas with LiquidsCanned Green Peas Solids and Liquids35.70.21NA2.0233.70.52NA1051982.58181.4171
Dry Mashed Potatoes FlakesDehydrated Mashed Potatoes Flakes53.60.32NA2.41310.32NA310217926.61531.413
Cooked Frozen Young Pinto BeansBoiled and Drained Frozen Young Pinto Beans1030.17NA5.381070.98NA19812822.781651.37115
Boiled EscaroleBoiled and Drained Escarole without Salt910.1713.31.4325.80.76NA43.74860.437.71.37187
Grape LeavesRaw Grape Leaves7200.82NA5.21895.67NA1815401.8181.33146
Canned Straw MushroomsCanned Straw Mushrooms, Solids200.26NA2.84140.19NA121155307621.33178
Cooked Frozen Green PeasBoiled and Drained Frozen Green Peas47.60.21NA343.70.55NA15321821431.33158
Jew's EarRaw Jew's Ear31.80.88NA1.149.60.2NA27.885.322181.3184
Dried LeeksFreeze-dried Leeks7141.3NA153195.23NA687476311.369.51.33.97
Canned Peas, Green (includes Baby And Lesuer Types), UnpreparedCanned Peas, Green (includes Baby And Lesuer Types), Unprepared, Solids45.60.21NA2.3435.70.42NA1332103.375421.3163
Canned Bamboo ShootsCanned Bamboo Shoots, Solids160.23NA0.647.940.31NA49.61590.99141.3187
Enoki MushroomsRaw Enoki Mushrooms00.21NA2.331.80.15NA2087124.375.951.3175
Grilled UV Exposed Portabella MushroomsGrilled Portabella Mushrooms Exposed to UV5.950.77NA0.7925.80.13NA26886743.5221.3180
Grilled Portabella MushroomsMushrooms, portabella, grilled5.950.77NA0.7925.80.13NA26886743.5221.3180
Green CauliflowerRaw Green Cauliflower65.50.081NA1.4539.70.49NA1235951.245.61.27178
Canned Young Lima Beans with LiquidsCanned Young Lima Beans Solids and Liquids55.60.32NA3.267.51.4NA1415662.27.941.27161
Canned Young Lima Beans with Liquids and SaltCanned Young Lima Beans Solids and Liquids with Salt55.60.32NA3.267.51.4NA1415662.25001.27161
Cooked Green CauliflowerCauliflower, green, cooked, no salt added63.50.079NA1.4337.70.48NA1135521.645.61.25178
Minerals in Top 100 Vegetables with the highest Zinc content per 7 oz
In the above table you can find and compare the amount of minerals in all vegetables , sorted by most amount of Zinc per 7 ounces.
Top 5 vegetables with most amount of zinc per 7 ounces are:
- Dried Shiitake Mushrooms
- Dried Pepeao
- Dried Agar Seaweed
- Freeze-dried Chives
- Yeast extract spread